Sunday, August 30, 2009
Weight loss is attainable and sustainable with moderate dietary changes and 20-40 minutes of effective walking five days a week. Weight loss is clearly related to decreased appetite, but there are occasions when weight loss is unexplained and is not related to decreased appetite.
.Weight loss is a great goal, but unless you have something else to motivate you, what's to keep you going if the scale doesn't budge.
Think of your body like a gigantic scale. This scale is a perfect analogy to gain and lose weight. Consider adding "calories you burn" on one side and "the calories you eat" on the other side.
To maintain your current weight, the scale must be balanced. If you eat more calories than your body needs, tip the balance. Those extra calories are stored as fat - in the hips, buttocks, stomach, chest, face, etc, etc, etc (feel free to add your own personal problem, here).
To lose weight, you want to tip the balance in the other direction, so there is a deficit of calories, and excess calories. To lose one pound of body fat, you have saved (or not eating) 3500 calories.
There are three ways to lose weight:
1) Increase your metabolism. One way to do this is to gain muscle mass (through strength training). For every pound of muscle you gain, your body burns more calories than the 50 a day. This means that more muscle you can eat the same amount and still lose weight.
2) Eat less. To lose one pound of fat a week, one must cut 500 calories from your daily diet. With less than 1000 calories a day, lose two pounds a week. This may sound like a lot of calories. It is important to know that.
3) more training. If you just exercise, you'd have to walk on a treadmill at 4 km / h for 1.5 hours a day, seven days a week to lose two pounds of fat a week.
The perfect way to lose weight is to do all three.
If you increase your metabolism, eat less and exercise more, lose weight. It will be easier and less painful than slashing your calories or becoming a slave to routine.